What could happen when you quit smoking
Quitting smoking is a journey with ups and downs, and some people may experience unexpected effects after they quit.
This is completely normal. As your body adjusts to a healthier lifestyle, you may notice changes in both your body and mind.
Understanding what may happen can help you feel prepared and avoid unnecessary worry, keeping you on track to stay smoke free.
Will I gain weight?
Nicotine in cigarettes helps suppress your appetite, so when you quit, your appetite may increase.
After 48 hours, your taste and smell get better, so food might also taste nicer, and you could feel hungrier.
Don't let weight worries stop you
The National Centre for Smoking Cessation and Training says that most people gain some weight after quitting smoking. This is normal, so try not to worry. The health benefits of quitting are far greater than the risks of gaining some weight.
What to do if you do gain weight
If you notice any weight changes and want to manage them, here are some steps you can take.
- Eat well: Focus on balanced meals with fruits, vegetables, and wholegrain options to stay healthy. Try out some easy, healthy recipes on Healthier Families for inspiration.
- Get active: Gentle activities like walking can help you stay fit and reduce cravings.
- Support options: Some stop-smoking products, like nicotine replacement therapies (NRTs), can help control weight gain by speeding up how your body burns calories and reducing your appetite.
Will I cough more or have extra phlegm?
Your lungs are clearing out all the toxins and mucus built up from smoking.
So, you may notice an increase in coughing or phlegm, which is a good sign that your body is doing its job of cleaning out your airways.
This can feel uncomfortable at first, but it is a short-term process that will help you breathe more easily in the long run.
Did you know?
Some people may also experience symptoms like constipation, dizziness or mouth ulcers after quitting, though these are less common. The good news is that these symptoms are only temporary!
Will quitting smoking affect my emotions?
It is normal to feel a mix of emotions in the first few days and weeks after quitting smoking. Big changes like this can bring up strong feelings. You might find yourself feeling up and down, which is completely natural.
Some people say quitting smoking feels like losing a friend. But remember, you are not giving anything up! You are gaining your health, freedom and control over your life.
Feeling sad or down is part of the process. What you are feeling is normal, and these emotions will pass.
When you are feeling these negative thoughts, knowing how quickly your body is healing can help.
There are some great strategies to help you cope with negative thoughts or feelings on Every Mind Matters.
Will I have nicotine withdrawal symptoms?
You might! When you quit smoking, your body will miss the nicotine it is used to. This can cause symptoms like feeling on edge, anxious, or craving cigarettes. These are common nicotine withdrawal symptoms, but the good news is they are temporary.
Cravings can be one of the hardest parts of quitting, especially in the early days. Some cravings come from your body adjusting to life without nicotine, while others are linked to your smoking habits and routines.
There are plenty of ways to ease cravings and manage withdrawal. Check out our guide to learn more about nicotine withdrawal symptoms and how to handle them.
Did you know?
Cravings only last up to 15 minutes! So when you have 1, keep yourself distracted by going for a walk, chewing sugar-free gum or doing a deep breathing exercise.
How quickly will my body begin to heal after I quit smoking?
Quitting smoking may feel tough at first, but the benefits start right away and make it all worth it. From day 1, your body begins to repair itself in incredible ways. Here’s what you can look forward to as you go smoke free.
After 20 minutes
Check your pulse rate, it will already be starting to return to normal.
After 8 hours
Your oxygen levels are recovering, and the harmful carbon monoxide level in your blood will have reduced by half.
After 48 hours
Your carbon monoxide levels have dropped to that of a non-smoker. Your lungs are clearing out mucus and your senses of taste and smell are improving.
After 72 hours
If you notice that breathing feels easier, it's because your bronchial tubes have started to relax. Also your energy will be increasing.
After 2 to 12 weeks
Blood will be pumping through to your heart and muscles much better because your circulation will have improved.
After 3 to 9 months
Any coughs, wheezing or breathing problems will be improving as your lung function increases by up to 10%.
After 1 year
Great news! Your risk of heart attack will have halved compared with a smoker's.
After 10 years
More great news! Your risk of death from lung cancer will have halved compared with a smoker's.
Moving forward
Quitting smoking is one of the best choices you can make for your health. There may be a few temporary side effects, but knowing what to expect can help you stay strong. Take it one step at a time, and remember support is always available.
